FIT Hits the PAN Friday – Lemon Blueberry Scones

I had this recipe sitting on my counter for almost two weeks. I kept saying, “Tomorrow, I am making scones!” I had never made scones so I was a little nervous although I have no idea why, as baking comes naturally to me. My original intention with this recipe was to use lemon essential oil in place of the actual lemons. Then I realized I was out! UGH! I wanted to use the oils because not only is it more concentrated, there is less waste. One drop of lemon essential oil is equal to the juice from five whole lemons! Not to mention, the host of additional health benefits and household uses. Make sure the oils you use are therapeutic grade organic oils!


This recipe if from Diane Sanfilippo’s BalancedBites website. She is the creator of the 21 Day Sugar Detox that I participated in about 6 months ago. She has a lot of great recipes and tips to eliminate sugar cravings!


Lemon-Blueberry Scones [grain-free, nut-free, dairy-free]

PREP TIME: 15 min
YIELD: 10 scones (10 servings)
NUTRITION INFO: click here (PDF)


  • 3 eggs
  • zest from 2 lemons
  • 1/4 cup lemon juice (from ~ 1 -1/2 lemons)
  • 1/4 cup coconut milk
  • 1/2 teaspoon vanilla extract
  • 1/4 cup honey
  • 1/2 cup coconut flour
  • 1/2 cup arrowroot flour
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon cream of tartar
  • 1/4 teaspoon sea salt
  • 6 ounces fresh blueberries


  • Preheat the oven to 350 degrees F.
  • In a food processor or a large mixing bowl with a hand mixer, thoroughly combine the eggs, lemon zest, lemon juice, vanilla extract, and honey.
  • Sift in the remaining ingredients, except the blueberries, and mix for about 2 minutes or until the batter is well combined and forms a loose, very wet dough. If the batter is still too loose to somewhat hold its shape, let it sit for 5 more minutes.
  • Gently fold in the blueberries until they are evenly dispersed through the mixture.
  • Using 1/4 cup of batter for each scone, gently roll each scone into a loose ball and put on a parchment-lined baking sheet. Press down the top of each scone to flatten slightly.
  • Bake for about 30 minutes, or until the edges are golden brown. (mine only took about 22 minutes so watch them!)

FIT Hits the PAN Friday – Sugar Detox Edition


We are officially past the half-way mark of this detox. I feel terrific and I have shed 3 pounds! I have found that as long as I eat regularly and don’t let my blood sugar drop too low, my energy levels are great. I have made a ton of different recipes from the 21 Day Sugar Detox book and Cookbook.

Here are a few that we have enjoyed over the week! I will link you to the actual recipes instead of typing them out. No use in reinventing the wheel 🙂

Pumpkin Pancakes with Vanilla Bean Coconut Butter
Even my picky husband loved these pancakes! The texture is different from normal wheat flour pancakes; they are almost crumbly. Once you get used to that and focus on the flavor, they are quite tasty! I did not try the butter part, mainly out of laziness but I think that would make them even better!

Apple Streusel Egg Muffins 
I cut this recipe in half because my husband has been weird about eggs lately so I knew he wouldn’t eat them. They are a great snack on the go! I ate one before the gym yesterday and had a ton of energy!

Tomato Basil Quiche with Bacon and Spinach
This link is to another blogger Ashley at Coffee Cake & Cardio. Her quiche is much prettier than mine!
I used 6 pieces of bacon and that was more than enough. I also subbed egg whites for 3 of the eggs; no used getting crazy with cholesterol when you don’t have to!

Still have to make my meal plan for next week! I am excited to try new things and new ways of cooking. I think my favorite meal so far (not posted) was spaghetti squash with ground chicken and marinara with Parmesan cheese. Simple, yet tasty and 21DSD compliant!

Have an excellent weekend and let me know if you try out any of these recipes!


Sugar Detox – Day 8

bigstock-Diet-Dieting-concept-Healthy-31806245We made it through the first week relatively unscathed! My weekly menu consisted mostly of avocado, eggs, bacon and chicken sausage with a variety of vegetables, the occasional green-tipped banana and green apples with almond butter. Dinners were more involved because my husband was included and he is not doing the detox.

Overall, I am not hungry throughout the day and my energy levels have been much higher. For example, Saturday morning I ran 7 miles and ran some errands with my mom. Normally, I would have come home and plopped on the couch for a two hour nap. Instead, I mowed the yard because I wasn’t tired. The first couple of days were not this easy. In fact, I had a terrible headache the second day and some stomach issues. Thankfully, both of those were short-lived!

Friday night, we went to my mom’s and she made dijon mustard chicken which was 21DSD compliant (thanks Mom). She is pretty good about cooking meals that fit with whatever “challenge” I am doing. I was craving a glass of wine on Friday so I had one. Boy did I pay for it Saturday! I had a terrible headache and I felt run down and my morning run was very difficult. We went over to my mom’s last night for dinner and I poured a glass of wine, had one sip and gave the rest to her. I didn’t even want it.

One of the things this detox has taught me is to eat to live, not live to eat. I love to cook and I love to eat. When you are cutting something out like sugar that would normally cause you to want to overeat, food becomes more of a survival tool than for gratification. Yes, that ice cream and cake tastes wonderful and yes a scoop and slice won’t kill you (in most cases) but when you are finished are you truly satisfied? I am realizing I never was. I had trained my brain to eat dessert after every meal so much to the point that on this detox the first thing I want after dinner is something sweet. I have started eating the sugar-free “fudge” as my nightly treat and when I am finished eating, I am truly fulfilled.

I am going to prepare a bit more for the upcoming week. Many nights, I felt like I was scrambling to make something for dinner that both my husband and I could eat. I will check back in at the end of Week 2! Look for recipes as I make them.

If you are interested in the 21 Day Sugar Detox, check out Diane’s page.

Sugar Detox – Day 4

Yesterday was rough! After a horrible night’s sleep, I was feeling run-down most of the day. Then all the sudden, this morning I woke up to go to the gym and felt like a new person! My workout was amazing and I have not needed a nap all day. I might be past the hard part of this detox.

I pulled a bunch of recipes from the 21DSD website before I started this adventure and I made one of them for lunch. I used boneless, skinless breasts but I will use thighs next time. I think the dark meat will really accentuate the flavor of the other ingredients.

Hot Sweet Ginger Garlic Chicken

PREP TIME: 5 minutes

COOKING TIME: 30-35 minutes
YIELD: 3 servings


  • 1 tablespoon ghee or coconut oil
  • sea salt & black pepper to taste
  • 6 bone-in, skin-on chicken thighs (or other cut, cooking time will vary)
  • 1 small onion, finely sliced
  • 2 cloves of garlic, minced or grated
  • 1/2 teaspoon ginger powder or fresh ginger
  • 1 teaspoon white sesame seeds (omit for autoimmune friendly)
  • 1-2 pinches chili flakes (*omit for nightshade-free/autoimmune friendly)
  • 1/4 cup coconut aminos (available at most Whole Foods Markets or local organic grocers/co-ops for around $5-7/bottle)


  • Preheat the oven to 425 degrees F.
  • In an oven safe cast iron or stainless steel skillet, melt the ghee, then season both sides of the chicken with sea salt and black pepper, and place skin side down into the pan for 5-6 minutes or until the skin browns and releases easily from the pan.
  • While the chicken cooks, combine the onion, garlic, ginger, sesame seeds, chili flakes, coconut aminos and more sea salt and black pepper in a small mixing bowl.
  • Flip the chicken thighs over so that they are now skin side up in the pan, then pour the sauce mixture over the chicken evenly and place the pan into the oven for 30 minutes or until the internal temperature of the chicken reaches 165 degrees.


21 Day Sugar Detox – Day 2


Some friends and I decided it would be “fun” to do the 21 Day Sugar Detox this month. Other than spending way too much money on foods I don’t normally buy, it has not been so bad. Keep in mind, we are only on Day 2. Why a sugar detox you ask? If you scroll through past posts, I love a good challenge! Frankly, I get bored just eating “normal” stuff every day. Once or twice a year, I challenge myself to something new; Engine 2 Diet, Daniel Fast and now Sugar Detox. So far, it hasn’t been that bad. I like sugar and breads but I am not missing them (yet). My husband brought home a key lime pie and it hasn’t even tempted me. The only think I think I will miss is wine and beer, but I can do anything for 21 days, right? For more about the dangers of sugar, check out this post I wrote a couple of years ago, “I love you sugar, but you have to go!”

I came across this little gem when I was seeking out recipes. I apologize in advance but I did not print the source so in the interest of full disclosure, this recipe is mot mine! If you happen to know where it came from, please let me know so I can give them credit!

It is 21 DSD compliant, so enjoy!

Almost Fudge


  • 1 c. melted coconut butter
  • 1 c. pumpkin puree
  • 1/2 c. almond butter
  • 1/4 c. cacao powder
  • 2 1/2 tbsp coconut oil
  • 1 tsp vanilla


Combine all ingredients in a bowl and mix well.
Spread in parchment lined loaf pan and refrigerate for at least 3 hours.

Cut in small squares and serve.